Why you need to try eye yoga

A recent survey by the Office for National Statistics found that 72% of adults in Great Britain use a computer every day, whilst a 2015 Ofcom survey reported that over 50% of the waking day is spent on a media or communication device – more time than the average person spends sleeping.

Through all of this, one of our senses is used far more than any other – our sight. For approximately nine hours a day our eyes are focused on screens, whether it be a PC, laptop, phone or television, and it's taking it's toll on the population in the form of asthenopia, more commonly known as eyestrain.

How to know if you have eye strain

A study by The Vision Council found that 70% of US adults suffer from impaired vision due to digital eye strain, and the stats are thought to be similar in the UK. Dilip Darjee, eye health expert at Silhouette, explains:

"Asthenopia occurs when the eye muscles work at a higher rate than they need to, which results in fatigue and tiredness of the eyes. Previously the working distance of tasks was further away than they are today and the type of tasks were mainly done using black and white hard text prints and non-digital devices such as books and newspapers. Nowadays our working distance has become closer with the use of computers, phones, iPads etc., and with the incorporation of blue lid screens eyestrain is becoming more of an issue in the western world."

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So, if you're using any sort of screen-based technology for long periods, chances are you've experienced some form of eyestrain. Symptoms include...

Itchy eyes

Dry eyes

Headaches

Dizziness

Intermittent blurry or double vision

Additionally, an Italian survey of 200 banking employees found that over a third showed asthenopia at least once a week. Many of those who complained of eyestrain also claimed to be suffering from job stress, suggesting mental as well as physical side effects.

Signs it's more than just bad eyesight

It is sometimes easy to mistake eyestrain for poor eyesight, as some of the symptoms – such as headaches and dizziness – can also represent sight difficulties. Most of the time, though, asthenopia is only temporary and should go away quite quickly once you stop looking at screens. However, if you are consistently suffering symptoms of eyestrain and feel it is impeding your wellbeing and ability to work, Dilip advises a visit to your optician.

"A test at your local optician will be able to differentiate between poor eyesight and eyestrain and will advise you on how best to tackle your sight issues. They will also be able to check the health at the front and the back of the eye and advise if any glasses are necessary."

There are also some simple things you can do throughout the day to keep your eyes happy, such as taking regular breaks from your computer. Some products are also designed to help relieve eye pain. For example, Optrex ActiMist spray, £12, gives immediate relief from dry or itchy eyes for up to four hours. And you could try eye yoga..

How to do eye yoga to combat digital eye strain

These daily routines work by engaging all six ocular muscles that support eye movement in order to help improve flexibility in the lateral and vertical gazes and aid focus.

"Think of it like training any other muscle. The more exercise we do with our eyes the more accustomed they will become to movement in various gazes or directions. This will help train the eyes to endure the more demanding environments of our digital world."

Give these exercises a go to keep your eyes healthy and happy both in and out of office hours. You'll banish that blurriness in no time!

In the morning

Look up and down five times and close the eyes.

Open the eyes, look to the left and right five times and close eyes.

Open the eyes, look to the upper right and the lower left five times and close again.

Open the eyes, look to the upper left and lower right five times and close again.

Rub your palms firmly together and lay them on your eyes.

During the day

Sit back in your chair and get comfortable, then move your eyes up and down, left and right, across and in circles. Start slowly and increase speed as you go.

Close your eyes and rub your palms firmly together until they are warm. Place the arched palms gently over both eyelids without directly touching them. The warmth of your hands will pass over your tired eyes to relax them.

In the evening

Close the right eye and cover it with your right hand, lightly touching your eyelid.

Start blinking with your left eye. Imagine that the eyelashes are drawing the eyelid down and lifting it up again, so that the eyelid is just following the movement but is itself without tension.

Move the left eyelid so gently that the right eyelid is also without tension and there is no movement that the finger can feel.

If you want to, you can massage your forehead during this exercise to help release even more tension.

Before bed (Trataka)

Trataka is the oldest yoga exercise for eyes. It is very simple and yet has a spectacular effect as it cleans the eyes.

Light a candle and then sit one metre away from it in a comfortable position.

Stare at the flame until the eyes start to sting and produce tears.

Lie back and relax for 10 minutes.

A selection of relaxing yoga exercises and more wellness tips for the eyes can be found in the Silhouette booklet '24 Hours Eye Care Programme', which is distributed free-of-charge, worldwide through eye care professionals.

The materials in this web site are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor. The web site does not have answers to all problems. Answers to specific problems may not apply to everyone. If you notice medical symptoms or feel ill, you should consult your doctor - for further information see our Terms and conditions.